10 Minute Meals Weekly Meal Plan

If your excuse for ordering takeaway every night is that you don’t have the time to prepare fresh meals everyday, then you need to think of a better one because each of the meals below will be ready before your takeaway arrives. All you need is a little organization, a little food prep, and a little commitment to your health.

Bonus point – this is a plant based nutrition plan too for anyone eager to try out going plant based for the first time.

ON FOOD PREP DAY:

• Make homemade granola.
• Buy, wash, and prep fruit and vegetables.
• Slice and prepare smoothie ingredients and place them in the freezer for use later.
• Pack raw nuts into individual portion packs.
• Cook quinoa, freekeh, and/or brown rice.
• Make all your salad dressings and store in fridge.
• Make soups and store in fridge.

The above process will take you 1-2 hours and will ensure that you have healthy food on hand throughout the week.

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Recipes

Banana and Kiwi Smoothie
Ingredients

• 1 banana, peeled and cut into chunks
• 1 kiwi, peeled and sliced
• 1 cup almond milk
• 1/2 cup ice cubes
• 2 tsp honey

Method

• Combine all ingredients in a blender and whirl together until smooth. Pour into glasses and serve.

Chia Pudding
Ingredients

• 1 cup almond or coconut milk
• 4 tbsp chia seeds
• 2 tablespoons raw cocoa powder
• ½ tablespoon honey/maple syrup

Method

• Add all of the ingredients to a large glass jar with a lid give it a quick stir, then put the lid on. Shake it to completely mix all ingredients. Refrigerate overnight (or for at least 4 hours) and enjoy the next morning.

Chickpea Salad
Ingredients

• 1 ½ cups chickpeas, washed and drained
• 1 small red onion, finely chopped
• 1 red/yellow pepper, finely chopped
• 3 celery sticks, chopped
• 1 clove garlic, minced
• ½ tsp crushed red pepper flakes
• 2 tbsp rosemary
• 2 tbsp vinegar
• 3 tbsp extra virgin olive oil
• Salt and pepper, to taste

Method

• Combine cooked chickpeas with onions, peppers, celery, garlic, red pepper flakes, and rosemary in a bowl.
• Mix vinegar, olive oil, salt and pepper together to make dressing. Add dressing to salad immediately before serving.

Granola
Ingredients

• 2 cups oats
• ½ cup mixed nuts (almonds, pistachios, hazelnuts), crushed
• ¼ cup flaxseeds
• 3 tablespoons maple syrup or honey
• 3 tablespoons coconut oil
• 1 egg white (optional)

Method

• Preheat oven to 180 C.
• Mix together oats, mixed nuts, and flaxseeds in a large bowl.
• Combine maple syrup/honey with coconut oil and heat in a small saucepan over low heat until coconut oil has melted.
• Pour coconut oil mixture over oats and stir until combined.
• Mix the egg white into the mixture.
• Transfer to baking tray and bake for 12-15 minutes, or until oats are golden brown.

Green Soup
Ingredients

• 1/2 tbsp extra virgin olive oil
• 1/2 garlic clove
• 350ml vegetable stock
• 200g broccoli
• 100g spinach
• Salt and pepper, to taste
• 1 medium sized potato

Method

• Heat the oil in a saucepan and sauté the garlic for 1-2 minutes.
• Sauté the potatoes and cook for about 10 minutes is enough broth to just cover them.
• Add in the broccoli and the rest of the broth, bring to a boil and reduce the heat and simmer gently for 10-12 minutes, until the broccoli is tender.
• Add the spinach, and let wilt.
• Season to taste and let cool. Transfer to a blender and blend until smooth.

Guacamole
Ingredients

• 4-5 avocados – peeled and pitted
• 1/4 small red onion – diced
• 2-3 limes, juiced
• 1 large garlic clove, minced
• 1 jalapeno, stem and seeds removed, and finely chopped
• Salt and pepper, to taste
• Olive oil
• 1 handful coriander leaves

Method

• In a large bowl, mash together the avocado, onion, garlic, jalapeno, olive oil, lime juice, and salt and pepper with a fork.

Healthy Honey Mustard Dressing
Ingredients

• ¼ cup Dijon mustard
• 2 tablespoons apple cider vinegar
• 2 tablespoons olive oil
• 1 garlic clove, minced
• 2 tablespoons honey
• ¼ cup water or fresh orange juice
• Salt, to taste

Method

• Combine all ingredients in a blender until smooth and creamy.
• Add more water if you prefer a thinner dressing.

Oatmeal
Ingredients

• 1/2 cup oats
• 1 cup almond or coconut milk
• 1 banana
• 1 tbsp almond/peanut butter
• 1 tsp honey
• 1 tbsp flaxseeds

Method

• Combine all ingredients in a pan and cook until milk is heated and oats are soft.

Quinoa Salad (Serves 2)
Ingredients

• Salad
• 200 g quinoa, cooked
• 25 g parsley
• 25 g mint
• One pomegranate, seeded
• 100 g spring onions
• 75 g pine nuts
• 2 carrots, peeled and grated
• 2 teaspoon cinnamon
• 1 teaspoon salt

Dressing

• 3 tablespoon olive oil
• Juice of one lemon
• 1 teaspoon honey
• Salt and pepper, to taste

Method

• To make the dressing, mix the olive oil, lemon juice and honey in a bowl and season to taste.
• To serve, add the remaining ingredients to the quinoa and mix in the dressing. Mix well and season with freshly ground black pepper and a little more salt if necessary.

For a more customized nutrition plan based on your goals, needs, and preferences, you can contact our Nutritionist Donia Hilal at doniahilal@gmail.com to get your very own nutrition plan.